Olive Oil vs. Tofu
Nutrition comparison of Olive Oil and Tofu
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
olive oil
versus
tofu
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in olive oil and tofu:
- Olive oil is an excellent source of Vitamin E.
- Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
- Tofu is a great source of protein.
- Tofu is an excellent source of calcium and iron.
USDA sources for nutritional information: Olive Oil (Oil, olive, salad or cooking) and Tofu (Tofu, raw, regular, prepared with calcium sulfate) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Olive oil is high in calories and tofu has 91% less calories than olive oil - olive oil has 884 calories per 100 grams and tofu has 76 calories.
For macronutrient ratios, olive oil is much lighter in protein, lighter in carbs and much heavier in fat compared to tofu per calorie. Olive oil has a macronutrient ratio of 0:0:100 and for tofu, 39:9:52 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Olive Oil | Tofu | |
|---|---|---|
| Protein | ~ | 39% |
| Carbohydrates | ~ | 9% |
| Fat | 100% | 52% |
| Alcohol | ~ | ~ |
carbohydrates
Both tofu and olive oil are low in carbohydrates - tofu has 1.9g of total carbs per 100 grams and olive oil does not contain significant amounts.
dietary fiber
Tofu has more dietary fiber than olive oil - tofu has 0.3g of dietary fiber per 100 grams and olive oil does not contain significant amounts.
sugar
Tofu and olive oil contain similar amounts of sugar - tofu has 0.62g of sugar per 100 grams and olive oil does not contain significant amounts.
Protein
protein
Tofu is a great source of protein and it has more protein than olive oil - tofu has 8.1g of protein per 100 grams and olive oil does not contain significant amounts.
Fat
saturated fat
Olive oil is high in saturated fat and tofu has 95% less saturated fat than olive oil - olive oil has 13.8g of saturated fat per 100 grams and tofu has 0.69g of saturated fat.
Vitamins
Vitamin C
Tofu and olive oil contain similar amounts of Vitamin C - tofu has 0.1mg of Vitamin C per 100 grams and olive oil does not contain significant amounts.
Vitamin A
Tofu has more Vitamin A than olive oil - tofu has 25.5ug of Vitamin A per 100 grams and olive oil does not contain significant amounts.
Vitamin E
Olive oil is an excellent source of Vitamin E and it has 1434 times more Vitamin E than tofu - olive oil has 14.4mg of Vitamin E per 100 grams and tofu has 0.01mg of Vitamin E.
Vitamin K
Olive oil has 24 times more Vitamin K than tofu - olive oil has 60.2ug of Vitamin K per 100 grams and tofu has 2.4ug of Vitamin K.
The B Vitamins
Tofu has more thiamin, riboflavin, niacin, pantothenic acid, Vitamin B6 and folate.
| Olive Oil | Tofu | |
|---|---|---|
| Thiamin | ~ | 0.081 MG |
| Riboflavin | ~ | 0.052 MG |
| Niacin | ~ | 0.195 MG |
| Pantothenic acid | ~ | 0.068 MG |
| Vitamin B6 | ~ | 0.047 MG |
| Folate | ~ | 15 UG |
Minerals
calcium
Tofu is an excellent source of calcium and it has 349 times more calcium than olive oil - olive oil has 1mg of calcium per 100 grams and tofu has 350mg of calcium.
iron
Tofu is an excellent source of iron and it has 857% more iron than olive oil - olive oil has 0.56mg of iron per 100 grams and tofu has 5.4mg of iron.
potassium
Tofu has 120 times more potassium than olive oil - olive oil has 1mg of potassium per 100 grams and tofu has 121mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, olive oil has more alpha linoleic acid (ALA) than tofu per 100 grams.
| Olive Oil | Tofu | |
|---|---|---|
| alpha linoleic acid | 0.761 G | 0.319 G |
| Total | 0.761 G | 0.319 G |
omega 6s
Comparing omega-6 fatty acids, olive oil has more linoleic acid than tofu per 100 grams.
| Olive Oil | Tofu | |
|---|---|---|
| other omega 6 | 0.414 G | ~ |
| linoleic acid | 9.762 G | 2.38 G |
| Total | 10.176 G | 2.38 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Olive Oil g
()
|
Daily Values (%) |
Tofu g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does olive oil or tofu contain more calories in 100 grams?Olive oil is high in calories and tofu has 90% less calories than olive oil - olive oil has 884 calories in 100g and tofu has 76 calories.
Is tofu or olive oil better for protein?
Tofu is a great source of protein and it has more protein than olive oil - tofu has 8.1g of protein per 100 grams and olive oil does not contain significant amounts.
Does olive oil or tofu contain more calcium?
Tofu is a rich source of calcium and it has 349 times more calcium than olive oil - olive oil has 1mg of calcium in 100 grams and tofu has 350mg of calcium.
Does olive oil or tofu contain more iron?
Tofu is an abundant source of iron and it has 860% more iron than olive oil - olive oil has 0.56mg of iron in 100 grams and tofu has 5.4mg of iron.